8/15/14

60 min z1 and mobility

8/14/14

IS Strength

+

For time:

50 DB GTOH @ 65#

50 GHD Sit-ups

50 Box Jump Overs @ 24"

50 Burpees

Time: 14:46

All ub except ghd were 25,10,8,7 with about a minute and 20 sec of rest in there.

Db snatch: 3:49

Ghd: 7:56

Box jump: 10:56

Burpees: 14:46

Back got real tight on ghd

+

For time:

100cals AD

300 Double-unders

100cals Row

Time: 17:55

Ad: 5:40

DUs: 6:10

Row: 5:30

DUs were awful, biggest set was 28

8/13/14

CS Activation

+

20min Shoulder Prep/Activation for "A"

+

A. Squat Clean x1 + Push Press x1 + Thruster x1 - build to a max of the complex; rest as needed

205

Limiter was thruster, I hit squat clean and push press at 215, couldn't hit the overhead piece to the thruster.

That's a 30# thruster PR from march 2012, haha.

+

"Double Grace"

60 PERFECT Clean & Jerk @ 135 (this is for quality NOT time...however don't take huge rest breaks...keep moving)

Time: 8:58

5s thru 30, 3s thru 48, 12 singles.

Form wasn't perfect but didn't start feeling back til singles. Felt it due to straining to press out instead of good dip drive to heels. I was out on toes. 

8/11/14

IS Strength

+

A. Chain'd HB Back Squat - 5 x 2; rest 3min (heavy, vertical torso, NO TEMPO)

225 plus chains, I wonder how much chains weigh...

Felt good on all first reps, second reps were more work to stay vertical and hops and shoulders rise together.

B. Oly Style 2 pause Snatch DL - 5 x 5; rest 2min (heavy, use straps, 2" off ground + above knee)

225, stopped on way up and way down. Wasn't sure what u wanted. Erectors are feeling it.

C. GH Raise - 5 x 5; rest 90sec (goal: control negative w/o any assistance)

PVC for 2 sets then just a flat bench in front of me to catch myself. I can control it to about 120 degrees.

+

21-15-9

Squat Clean @ 135#

CTB

50m-50m-50m

Farmers Carry @ 2pood ea hand

Time: 13:55

Way harder than I expected.

Squat cleans:

8,3,4,3,3

5x3

3x3

All tng

C2b:

7,7,7

5,5,5

5,4

Farmers ub